ACL and Knee Conditioning Program | How to Recover from ACL Reconstruction Surgery | Phase 6
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- Опубліковано 24 тра 2024
- Learn more about ACL reconstruction rehabilitation following ACL reconstruction surgery here: www.matthewboesmd.com/acl-reco....
Welcome to Dr. Matthew Boes’s ACL Reconstruction Rehabilitation video series. This video is designed to help maximize your recovery following ACL reconstruction surgery. The goal of our Phase 6 program for ACL reconstruction rehabilitation is to prepare for return to sports and high-level activity. This phase should be conducted at month five following surgery. Remember the following as you engage in Phase 6 ACL reconstruction rehabilitation exercises:
Warm up for 5 minutes (over 20 yards)
Add dumbbells to increase resistance of strength exercise
Continue cross-training to develop cardiovascular endurance
Return to full sports activity based on physician approval
This program involves no special equipment and the majority of the exercises can easily be conducted at home (a jump mat or yoga mat may be helpful, as well as some light dumbbells as you progress with strengthening; a stopwatch or timer can be used for many exercises)
It is important to perform all exercises on both legs - this will help prevent imbalance between the rehab and non-rehab knee
The following ACL advanced sports and functional training exercises, which are demonstrated in this video, should be conducted during phase 6 of your ACL reconstruction rehab:
Warm-up - fast feet
Warm-up - forward skip
Warm-up - backward skip
Warm-up - side skip
Warm-up - 3 step diagonals
Warm-up - back pedals
Strength - forward lunge walk
Strength - lateral lunge walk
Strength - single leg squat, alternating
Strength - power step upS
Strength - single leg deadlift
Plyometric - single leg line jump and hold - fRONT/BACK
Plyometric - single leg line jump and hold - SIDE/SIDE
Plyometric - single leg line jump - clockwise
Plyometric - single leg line jump - figure 8
Plyometric - single leg jump rotations 90 degrees
Plyometric - squat, jump, lunge
Plyometric - jump, lunge, freeze
Plymetric - spinning plyo squat, lunges
PlyometriC - double leg long jump
Plyometric - single leg hop - hop - hold
Plyometric - Step off, jump, hold
Plyometric - Box jumps double leg (1’ progress to 2’)
Plyometric - single leg leap and lunge
Plyometric - Single leg hops - 4 for height
Plyometric - single leg hops - 4 for distance
Plyometric - single leg hops - 10-20 yards for speeD
Agility - Near/near, far/fars
Agility - Scissor kicks lateral
Agility - tuck jumps x 2, back pedal
Agility - cone drill #1
Agility - cone drill #2
Agility - cone drill #3
Agility - M cone drill
AGILITY - X DRILL
Cross-training - Bike
Cross training - stair stepper or elliptical
Cross training - treadmill
Core - planks
Core - V sit and stretch
Core - v sit and twist
Core - chopping
Core - diagonals
Core - body bridges - prone, RIGHT, left, supine
Icing is very important after each therapy session, so be sure to place an ice pack or cooling pad on the affected shoulder for 10 minutes to help limit any irritation from exercise. If the affected joint is stiff, try using moist heat for 10 minutes prior to exercise to help loosen things up.
This is a comprehensive program involving strength, balance, plyometric, agility, cardio and core exercises. You will likely find yourself in much better shape in terms of strength and balance after completing the entire six-phase program. This video should not be used as a substitute for regular physical therapy visits and guidance from your physician. Only progress from one phase to the next based on recommendation from your physician. Most therapy regimens, particularly after ACL reconstruction surgery, are based on a healing timeline. Progressing too quickly, even though it may feel okay at first, may put you at risk for injury. Regular physical therapy visits are valuable for giving you feedback on your progress and helping to ensure you are doing exercises properly. If you develop any questions or concerns regarding your condition while using this video, contact your physician. Best of luck in your recovery from your ACL reconstruction.
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Min 6:20 of the video was the scariest thing i have ever experienced almost gave me a heart attack it was way too loud my ears were going to explote 😥
Every exercise in one playlist! Great Doctor ☺ thank you so much 😍
Doc, these are amazing. I'm following the steps since phase 4, it's been almost two months now and I noticed a massive improvement in agility and strengh. The pain I've been encountering since the beginning is almost gone now. Thank's a million.
How long did it take u to go from phase to phase
Thank you!! I keep on coming to this video at least once a week!
Thank you for very informative video tutorials. Could you please tell how long we have to do each phase of the course.
Thank you, I'm 5+ years post op coming back for exercises in the off season for soccer. This means a lot to me to do at home in the winter during quarantine.
hey, im 8 month post op, how many months does it take for the operated knee to heal to play soccer??
@@sriramds5794 you’re right at the mark of taking your return to sports test its 8-9 months
@@sriramds5794 don't push too early if your not ready I've done mine a second time and trust me it's not fun
Great videos by doc it's very useful to everyone one my hearty thanks to Doc from 🇮🇳🇮🇳INDIA🇮🇳🇮🇳
Wow... my left ear went deaf at 6:20 and then my right ear at 10:20
Thanks a lot Doctor Boes for all of your guidances, I'm going through an ACL surgery next week and I'm really looking forward to take an advantage of your recovery program.
1à
Hey Doc. Thanks for sharing your wonderful experience pl confirm this exercise has to do how many times in a day with how many repetitions.
Thanks doc theses are awesome, but you scared me shitless at 6:20 and 10:20
@matthew Boes... you guys never fixed the video? I had acl sergury and I was thinking in comeing in your clinic to get a recovery program
Video will cost you your hearing and only 4 thumbs down. That’s how good these vids are lol
Please do you have to do all the phases exercise a day or is week after week I mean all the phases
Thanks for the videos. Can you please clarify how many reps per exercise you recommend? Would one workout contain all of these or should it be broken up?
Hi. did you find the answer?
Did you find an answer?
video is broken at 6mins. please fix!
I haven’t got acl on one knee, but I can do all the same. Should I do it just to prevent degradation of my knee in future?
Can you do these exercises 5months+ after Acl and Meniscus surgery???
Jeeze the crackling at 6 mins terrified me. I had headphones on in the library too!
Funny image in my head
Nearly threw my phone away when it happened lol
After how many weeks can I begin this phas?
This Phase is beginning of month 5 or end of month 5 ???
Hi, Dr. Matthew Boes I would like to you advice , and may I known what is the best exercise for after one year acl surgery...
How are you doing now
Hi sir !
Its been 5 months since my ACL reconstruction surgery and I’m having a pin point pain at my knee while cycle or doing some work which include something pressuring the knee ?
Can you just lemme know is it ok ?
What exercise suitable for acl partial tear?
How many reps for the single exercise?
How can I contact you?
I am 5 month post op.I had a lateral meniscus tear.I play football.But there are some swelling,little bit stiffness after I played football (Soccer).
I need a proper recovery routine
What is the time of exercise per day month six
goodday!..may I ask if it is okay (or better) to do all the rehab process from phase 1 to phase 6 without using knee braces? thanks, video's are really helpful!!!
Yes, it is okay and better.
After this .Is there any phase 7
I want to do still 7months
I am four years out from ACL surgery and single leg jumping is still painful and I can feel the effects for weeks. As a basketball player, this is very frustrating and discouraging, any suggestions?
Regress; Decrease the size of your single leg jumps. Eg. Shorter distance but emphasise more on controlled landing. If this is still painful, move back to two leg jumping. Really focus on controlling your landing. Ensuring minimal medial deviation (knees collapsing inwards when landing). If this is performable without pain, increase distance of double leg jumping. Extra focus on single leg squats, lunges for improved strength. Do not neglect your calfs however. Single leg calf raises against a wall until you can't do anymore.
On a side note- Any jumping related exercises want to be performed after the warmup but before any strength work especially if you're still getting pain from your hops.
I know your comment was years ago. But I hope this helps.
Disclaimer- I am not a professional. I'm a current ACL rehab patient and a sport therapy student. Seeking professional guidance is important.
I’m now 7 months post op, unfortunately alot of these exercises I can’t do yet (specially the ones which require sprinting, high jumping, fast direction changes). Also my muscles are still small comparing to the normal leg and I feel that no mater what I do they are still inactive. Still i have a pain at the back of my knee when I fully extend it, but after one minute of extension the pain will disappear.
Doc, I want to contact you to guide me for the rest of my rehab program.
I’m not aure if I’m too late or this program actually too advanced.
Also please advice me if there are suppliments that can help me further in the rehab.
Thank you for the great videos.
I’m going through the same thing pain behind knee but can sprint all
@@priceillnathan292me too
What is the mean of md approval
Is the time line same if minesctomy is done with ACL reconstruction?
no
Should I be wearing my brace during this?
Nope, you don’t want to restrict any movement while trying to strengthen your leg.
Those single legs jumps are still a bit scary to me, im at 5 months post Surgery!
Also heel to the ass is uncomfortable..
Sometimes i feel a light pain, when jumping single leg. But first running on the treadmill hurted a bit too, but now I can finally run almost pain free.
Last question the leg still feels a bit different/stiffer, will this feeling go away or do I gotta use to it?
Hope someone can advise me..
Great videos!!!
MrNengoFlow is your leg still feel stiff?
Doc, post op 11 months acl reconstruction, I am experiencing knee pain while walking and having extension lag..what can I do to correct it?
Hi
My operation has been 6 weeks. Now I can do this exercise or not.
Start with getting Flexion in the Knee. There's alot of swelling etc. Don't Rush like he said
Ok
I died at 6:30.
Martin y wanna play?